- Lower into a squat position, keeping the plate at chest height.
- Slowly curl the plate towards your shoulders, keeping your elbows close to your body.
- Hold for a moment at the top of the curl before lowering the plate back to chest height.
- Repeat the curls as you hold the squat position.
- Stand with feet hip-width apart and the plate held in front of the torso.
- Take a step to the side with one foot, bending the knee and lowering the hips into a lunge.
- Push through the front foot to return to the starting position.
- Repeat on the other side by stepping to the other side with the other foot.
- Stand with feet hip-width apart and the plate held in front of the torso.
- Take a step forward with one foot, bending the front knee to lower the hips into a lunge.
- Push through the front foot to return to the starting position.
- Repeat on the other side by stepping forward with the other foot.
- Step back with your right foot into a lunge position, both knees bent at 90 degrees.
- Twist your torso to the right, keeping the plate close to your chest.
- Push through your front foot to return to the starting position and repeat on the other side.
